WOD Tips:– “Turkey Legs” is the appropriate name for this workout after the Thanksgiving feast yesterday, and the heavy leg focus for today.Today is a longer time cap, but we want everyone to push to finish this workout around the 15 minute mark, giving you a minute permovement. If we know that the row will take us much longer than a minute, we recommend modifying the reps to the fitness optionto keep the intensity high. The box jumps are our normal height, and we can modify to step-ups if we need. The Front Squat will becoming from the floor today, which could play a role in the weight you decide to use. Pick something that challenges you, but thatyou can hang onto for all 5 rounds unbroken even as you fatigue.

WOD Tips:– Today’s workout is a Hero WOD in honor of former U.S. Navy SEAL Glen Doherty, of Winchester, Massachusetts, that died in anattack on a U.S. consulate on September 11, 2012 in Benghazi, Libya.-The official Hero WOD as originally written is our “Sport” option for today. This is obviously a LONG workout. Pace it early and aimto be consistent throughout. You still want to have something left in the tank when you get to the burpees at the end. Choose aweight that you can string together 8+ reps of for the clean and jerks when fresh. Don’t shoot for big sets during the workoutthough. Opt for singles or 10 sets of 3. You won’t be able to make up a lot of time on the clean and jerks since they are a smallpercentage of the entire workout, but you can certainly go out too hard and make it difficult to recover for the rest of the workout.Take your time on these. We want most athletes trying to do the full 2 miles of running today, and scaling the other movements asneeded. If you know the mile run will take you over 10 minutes each, then scale this down to a 1200m run instead. The burpees atthe end will be a grind. Try to mentally break it up into sets of 6-10 reps with short rest between.

WOD Tips:-Our focus today is the snatch, which we will have in both the strength and the metcon in different variations. During the strengthwe will be building to a heavy double hang snatch from position 2 (at the knee). Because we are working from the hang it is even more important to be patient in the lift to hit all positions. We will be hanging onto the barbell for both lifts, no drop and reset. The sport option today will still be two reps, however the second rep will be a hang squat snatch.-“Ballers” is a 12 min AMRAP to finish the day off. The AMRAP will start on the bike ergs. Even though the calories look high, weshould still be completing this in around :90 seconds, if we are not able to do this modify to the fitness option calories. The hangsnatch is also back in the metcon, but this time with a single arm DB. Pick a weight on the DB that you can stay close to unbroken onthe reps. You do not have to alternate arms, so just divide the reps evenly. The Wall-Balls should be a weight that you can stayunbroken on the 15 reps for the entire workout. The D-Ball Carry is a shorter distance (around the rig) today, so as long as we cansafely pick the D-Ball up, we encourage you to push yourself. A good goal for the day is to try and get close to 3 full rounds.

WOD Tips:– Today has a gymnastics focus in the strength and the metcon. During the strength we will go through a quick EMOM focusing onupper body pulling with the strict pull-up. If you have strict pull-ups today, feel free to add a little weight, but try to stay consistenteach minute. If we are still working towards strict pull-ups, opt for slow controlled negatives.– “Abominable Snowman” is a quick interval workout with a 1:1 work/rest ratio. Anytime you see this we want your pace to beextremely fast during your working time knowing that you will have plenty of time to recover before going again. You will start thisworkout on the ski. The ski should be a calorie number that you can finish in under :50 seconds, otherwise we will cut the caloriesdown to the fitness option. There will be a 1 minute cap on the ski, so if you are not done by then you will move on to the Toes toBar. For the Toes to Bar we would like for you to keep as close to unbroken as possible, trying not to go over 2 sets to complete. Youmay choose to cut the reps down, or go to Toes to Rings. With all remaining time we will be completing max rep Double Unders, orPlate Jumps – this will be your score today.

WOD Tips:– Today is a slower paced Monday workout that is primarily focused on building leg and core strength. The back squats will be themeat of the workout and we will be working at a heavy 3 reps. Try to keep the same weight throughout the workout, maybechanging once or twice if you under/over shot your ideal weight. Our next focus is a short explosive sprint with the Sled. Today wewill be using the entire length of the turf, and in the minute you will just need to accumulate 120’ (Down and Back). The last focus isyour core. The Ring FLR is very intense when locking in your hollow body position, so there is a time range depending on yourcurrent level. The overall workout has a lot of built in rest (and a full minute after each round), so when you are working make surethat you are pushing yourself.

WOD Tips:– Today is a slower paced Monday workout that is primarily focused on building leg and core strength. The back squats will be themeat of the workout and we will be working at a heavy 3 reps. Try to keep the same weight throughout the workout, maybechanging once or twice if you under/over shot your ideal weight. Our next focus is a short explosive sprint with the Sled. Today wewill be using the entire length of the turf, and in the minute you will just need to accumulate 120’ (Down and Back). The last focus isyour core. The Ring FLR is very intense when locking in your hollow body position, so there is a time range depending on yourcurrent level. The overall workout has a lot of built in rest (and a full minute after each round), so when you are working make surethat you are pushing yourself.

WOD Tips:– Today has a gymnastics focus in the strength and the metcon. During the strength we will go through a quick EMOM focusing onupper body pulling with the strict pull-up. If you have strict pull-ups today, feel free to add a little weight, but try to stay consistenteach minute. If we are still working towards strict pull-ups, opt for slow controlled negatives.– “Abominable Snowman” is a quick interval workout with a 1:1 work/rest ratio. Anytime you see this we want your pace to beextremely fast during your working time knowing that you will have plenty of time to recover before going again. You will start thisworkout on the ski. The ski should be a calorie number that you can finish in under :50 seconds, otherwise we will cut the caloriesdown to the fitness option. There will be a 1 minute cap on the ski, so if you are not done by then you will move on to the Toes toBar. For the Toes to Bar we would like for you to keep as close to unbroken as possible, trying not to go over 2 sets to complete. Youmay choose to cut the reps down, or go to Toes to Rings. With all remaining time we will be completing max rep Double Unders, orPlate Jumps – this will be your score today.

–

Wednesday 11.21.18 – Holiday Hours –

No 7 PM CrossFit and 6:15 PM BeachFit

Strength/Skill Work: 12 Minutes to Work to a Heavy Double Hang Power Snatch S(1 Power + 1 Squat)

WOD Tips:-Our focus today is the snatch, which we will have in both the strength and the metcon in different variations. During the strengthwe will be building to a heavy double hang snatch from position 2 (at the knee). Because we are working from the hang it is even more important to be patient in the lift to hit all positions. We will be hanging onto the barbell for both lifts, no drop and reset. The sport option today will still be two reps, however the second rep will be a hang squat snatch.-“Ballers” is a 12 min AMRAP to finish the day off. The AMRAP will start on the bike ergs. Even though the calories look high, weshould still be completing this in around :90 seconds, if we are not able to do this modify to the fitness option calories. The hangsnatch is also back in the metcon, but this time with a single arm DB. Pick a weight on the DB that you can stay close to unbroken onthe reps. You do not have to alternate arms, so just divide the reps evenly. The Wall-Balls should be a weight that you can stayunbroken on the 15 reps for the entire workout. The D-Ball Carry is a shorter distance (around the rig) today, so as long as we cansafely pick the D-Ball up, we encourage you to push yourself. A good goal for the day is to try and get close to 3 full rounds.

WOD Tips:– Today’s workout is a Hero WOD in honor of former U.S. Navy SEAL Glen Doherty, of Winchester, Massachusetts, that died in anattack on a U.S. consulate on September 11, 2012 in Benghazi, Libya.-The official Hero WOD as originally written is our “Sport” option for today. This is obviously a LONG workout. Pace it early and aimto be consistent throughout. You still want to have something left in the tank when you get to the burpees at the end. Choose aweight that you can string together 8+ reps of for the clean and jerks when fresh. Don’t shoot for big sets during the workoutthough. Opt for singles or 10 sets of 3. You won’t be able to make up a lot of time on the clean and jerks since they are a smallpercentage of the entire workout, but you can certainly go out too hard and make it difficult to recover for the rest of the workout.Take your time on these. We want most athletes trying to do the full 2 miles of running today, and scaling the other movements asneeded. If you know the mile run will take you over 10 minutes each, then scale this down to a 1200m run instead. The burpees atthe end will be a grind. Try to mentally break it up into sets of 6-10 reps with short rest between.

WOD Tips:– “Turkey Legs” is the appropriate name for this workout after the Thanksgiving feast yesterday, and the heavy leg focus for today.Today is a longer time cap, but we want everyone to push to finish this workout around the 15 minute mark, giving you a minute permovement. If we know that the row will take us much longer than a minute, we recommend modifying the reps to the fitness optionto keep the intensity high. The box jumps are our normal height, and we can modify to step-ups if we need. The Front Squat will becoming from the floor today, which could play a role in the weight you decide to use. Pick something that challenges you, but thatyou can hang onto for all 5 rounds unbroken even as you fatigue.

WOD Tips:– “Pain and Gain” is a longer Partner WOD to end the week. Because it is a Partner WOD only one of you will be working at a time,while the other partner is resting. As a team you may decide how to split the reps however you wish based off of the strengths andweaknesses of each other. When selecting a Deadlift weight it should be something that you can hang onto sets of 7-10 reps eachtime you get back to the bar. The DB Bench Press weight should be very similar, look for a weight that you can complete 7-10 repsbefore switching out. You both may choose to split the reps differently but a good example would be 8, 8, 7, 7. Each teammate doesa set of 8 and 7. During the bike, if this is a movement you struggle on, base your switches off of time (15-20 secs each) to keep theintensity high. A good challenge for the day is to get 4+ rounds.

WOD Tips:– Two of our main focuses today are contradicting movements of the push and pull. During the strength we will have an alternatingEMOM starting with 5 Barbell Bent Over Rows. The Bent Over Rows will have a challenging tempo attached to it, so as we addweight stay conservative enough that you can control each and every rep. During the opposite minute in the EMOM you will add inthe Push with 5 Deficit Push-ups with the same tempo. The reps are lower during both movements to allow for you to work onquality of movement and controlled reps. This strength will prime to body for what is coming in the metcon later in class.– “P.E.” will continue with the trend of the day. During this 12 minute AMRAP the meat of the workout comes from the 9 Deadliftssandwiched between the other two movements. This should be at a weight that you could hang onto unbroken for the majority ofthe workout – if not entirely. The Ring Dips should also be unbroken for the majority of the workout even if you need to modify thenumber slightly. The Double Unders should not take any longer than 30 seconds to complete. A good goal for the AMRAP is around6-8 rounds.

WOD Tips:– If you are competing this weekend in the “Better Half Battle” this is a great last workout before this Saturday to flush the body andget a great sweat. If you are not competing this weekend, you can make this workout as challenging as you wish. Regardless ofwhich approach you choose, we are looking for you to match or beat your score in the first AMRAP when you repeat it the 2 nd time.The rope climbs are the most technical movement today. If you are still working on the rope climb you may choose to do one fullclimb per round, or practice your clamps on the short rope assisted pull-ups. The other movements are aerobic based so find a pacein the beginning that you can sustain, and try to increase that pace on the back half.